This pelvic symmetry sequence is adapted from Cecile Röst, PT and Dr. Sinead Dufour, PT, PhD. It is useful for pelvic girdle pain or to keep the pelvis in symmetrical alignment. The postures give a balance of strength and stability with mobility and flexibility.

I have used this sequence in my own practice when my pelvis is feeling out of alignment, when I have low back pain and when I notice anything with my sciatica or sacroiliac joints.

It is best to see a pelvic floor physiotherapist if you are experiencing any issues with the pelvis. Click here to find one within Canada.

If you would like a printable version of click on one of the images below (you can choose between colour or black and white). If you would like to print this to distribute please contact Shannon Crow with details of your profession and who you intend to give copies to. You are able to print a copy for your own use or share this website link with your students/patients/clients.

Thanks to Sue Peirson for sharing her time, camera and insights about pelvic alignment.


1. Reclined Butterfly

  • Lie on back
  • Knees bent
  • Soles of feet together
  • Use support to find comfort
  • Notice any pain, stretch, or asymmetry

2. Butterfly Lift

  • Push outside edge of feet into floor
  • Exhale – lift pelvis
  • Inhale – lower pelvis
  • Repeat this 3 times
  • Do not lift if there is pain – instead simply engage lift muscles on each exhale

3. Knee Press

  • Press knees in towards each other on the exhale
  • Relax the press on the inhale
  • Optional slight side to side rock
  • Repeat 3 times

4. Bridge Pose

  • With feet hip distance apart and under knees
  • Lift into bridge on exhale
  • Lower on inhale
  • Repeat 3 times
Repeat full pelvic symmetry sequence 3-4 times.